Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

  • 10:00 TrueForm Run (1.72km)
  • 10:00 SkiErg (2,180m)
  • 10:00 BikeErg (5,018m)
  • 10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

  • 5:00 TrueForm Run
  • 2 Sets
    • 10 DB Shrugs (40#)
    • 10 Kip Swings (wide grip)
    • 5 Strict Chin-ups

Back

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Rope Face Pull (49#)

4 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93#)
  • 10 Reverse Seated BTN Lat Pulldowns (93#)
  • 10 Underhand Lat Pulldowns (93#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 External rotation pull down (38-49-49-49#)
  • 10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

  • 20 PVC Sit-ups (feet anchored)
  • 10 Strict Hanging Leg Lifts
  • 20 alt V-ups
  • 1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

AC-less

Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Was not a rest day! Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. We worked from before 8am to after 8pm without much break time.

Fitnessed at noon today.

Conditioning

20:00 BikeErg

Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.

Chest

3 Sets

  • 8 Incline DB Bench Press (45#)
  • 8 Incline DB Chest Fly (25#)
  • 8 Incline DB Bench Press (45#)

3 Sets

  • 10/10 Dead Bug Single Arm Bench Press (50# DB)
  • 10 Decline Push-ups

Back

3 Sets

  • 10 Straight Arm Lat Pulldowns (60#)
  • 10 Bent Over Back Fly (35# DBs)

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10/10 Kroc Rows (40-45-50#, alt elbow in/out)

Midline

3 Sets

  • 50/50m Single Arm OH Carry (50#)
  • 30 Russian KBS (70#)
  • 100m Sandbag Carry (100#)
  • 12/12 Side Plank Row (cable, 30#)

This was like an old school strongman metcon. Nice change up for the core work.